Tuesday July 12th, 2016

SKILL5 Sets 3 Muscle Ups Rest 1:30 **Practice Transitions**   METCON 6 Rounds 3 Power Cleans [225/155#] 6 Box Jumps [...]

Monday July 11th, 2016

300ft. Overhead walking lunge  45/25 15 Sumo-deadlift high-pull  95/65 30 Hand-release push-ups 15 Wall climbs 30 GHD Sit-ups  x2 [...]

Saturday July 9th, 2016

Teams of 2, complete 3 Rounds each of: 1 minute of Row for max Cals 1 minute rest 1 minute OHS (155/110) or (135/95) 1 minute rest 1 minute max Burpee box [...]

Wednesday July 6th, 2016

STRENGTH Back Squat 5x3 @80% 1RM Every 2min   METCON 21-15-9 SDHP [95/65] Lateral [...]

Monday July 4th, 2016

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Saturday July 2nd, 2016

45 min running clock Partner workout  100 burpees 150 thrusters (bar) 200 push-ups 250 airsquats Max farmers carry distance. 53/35 KB's Score is [...]